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Sources of Folate. Food. Folate is found naturally in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains (Table 2) [ 3, 7 ].ntake recommendations for folate and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) [ 2 ].
One of the good animal food sources of folate is cooked and braised beef liver/calf liver. Eggs, whole, raw, or fresh are considered average yet good sources of folate in the diet. Some of the other food sources of folate are avocado, raw carrots, grape fruit, raw peanuts, ripe tomatoes, bell peppers, and strawberries.ome of the other food sources of folate are avocado, raw carrots, grape fruit, raw peanuts, ripe tomatoes, bell peppers, and strawberries.